5.12.2014

 In WOD

Warm Up

Row 300m

Hip and Ankle Mobility

Dynamic Drills

Strength/Skill

4 Sets

  • A1: Back Squat x 4-6 reps @ 30X1 – Rest 60 seconds
  • A2: SA Bent Row x 6-8 reps per @ 2011 – Rest 60 seconds
  • A3: Lying External Rotaions x 10-15 reps @ 3011 – Rest 60 seconds

MetCon

Every minute on the minute for 12 minutes perform:

  • Odd – 10 Wallball (20/14)
  • Even – 15 KBS (53/35)

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